Calories in Boiled Bhindi, Gobi, Palak and Baingan

By NYUS Inc. · Published 27 October 2026

A katori of bhindi, a bowl of palak, gobi or baingan with the roti: sabzi is served by the katori, but calorie lists give vegetables per 100 g, and our raw-vegetable guides cannot say what the boiled vegetable weighs. This guide gives the calories per 100 g for eight boiled vegetable records from USDA FoodData Central, then turns them into the cup, half cup, pod or carrot that USDA itself prints on each record, and into a 150 g katori using a weight that is ours and labelled. The figures are for plain vegetables boiled without salt or oil, not for a bhindi fry, a baingan bharta or a palak paneer.

The short answer

By the USDA records below, a cup of boiled green peas (matar, 160 g) is about 134 kcal, a cup of boiled snap green beans (125 g) about 44 kcal, a cup of boiled eggplant (baingan, 99 g) about 35 kcal and a cup of boiled spinach (palak, 180 g) about 41 kcal. A half cup of boiled okra (bhindi, 80 g) is about 18 kcal, a half cup of cauliflower (gobi, 62 g) about 14 kcal, a half cup of shredded cabbage (75 g) about 17 kcal and a half cup of carrots (78 g) about 27 kcal. For our assumed 150 g katori the same rows give about 126 kcal for peas, 53 for baingan, beans and carrots, 35 for palak, gobi and cabbage and 33 for bhindi. Our reading: apart from peas at 84 kcal per 100 g, the boiled vegetables sit between 22 and 35 kcal per 100 g, so the oil or ghee in a cooked sabzi can add as many calories as the vegetable itself.

Calories per 100 g and per serving

Indian lab values (IFCT 2017) do not cover these foods boiled: Table 1 gives the raw vegetables per 100 g, as our common Indian vegetables guide and our per-piece vegetable guide show, and has no boiled row that we found. So every row here is a USDA FoodData Central SR Legacy reference value for the vegetable cooked, boiled, drained, without salt, and the kcal per 100 g is the Energy figure printed on each record. The serving column is the household portion USDA prints on that record page: a cup for peas, beans, eggplant and spinach, a half cup for okra, cauliflower, cabbage and carrots, and also 8 okra pods, 3 cauliflower flowerets and 1 carrot. The last column is ours: USDA prints no katori weight, so we use 150 g, the same weight we use for a katori of cooked rice and of cooked dal on other NYUS pages, so a plate adds up on one basis. Your katori and your vegetable may weigh more or less, so weigh yours and scale from the per 100 g column. Each figure is the grams times the kcal per 100 g in the table, divided by 100, rounded to the nearest kcal with half rounding up. Names such as bhindi, gobi, palak, baingan and matar are our matching of the Indian names to the nearest USDA records, which are US food names. These rows are plain boiled vegetables: oil, ghee, onion, tomato, masala, paneer and cream are not in them.

What stands out in the numbers

• Per 100 g the rows run from 22 to 84 kcal: boiled green peas are 84, carrots, snap green beans and eggplant 35, spinach, cauliflower and cabbage 23, and okra 22.
• At the same 150 g, our arithmetic on the table rows: peas about 126 kcal, carrots, beans and eggplant 53, spinach, cauliflower and cabbage 35, okra 33.
• The USDA portions are different sizes. USDA's cup of spinach is 180 g and its half cup of cauliflower only 62 g, so a cup or a half cup does not rank the vegetables the way 100 g does: compare in grams.
• Oil is the big extra. Our spoon guide gives a level teaspoon of oil or ghee as about 41 kcal, so by our arithmetic a katori of boiled eggplant (53 kcal) with one teaspoon of oil is about 94 kcal; the oil in a real sabzi is yours to weigh.
• Thali context. The katori sits on a plate with rice, dal and roti: see our thali guide, and our parwal, tinda and kathal guide for the raw rows of other sabzis.

How to log it so the numbers hold

• Weigh the cooked vegetable. Put your boiled bhindi or palak on a kitchen scale once and scale from the per 100 g column; a katori of leafy palak and a katori of peas weigh very differently.
• Log the oil separately. A tadka, a fry or a masala adds oil, onion, tomato and spices that are not in these rows; log them on top, by the teaspoon.
• Boiled and raw are different rows. If you weigh the vegetable raw, use a raw row from our vegetable guides; if you weigh it after boiling, use these rows. Do not mix the two.
• Salt and water. The records are boiled and drained without salt; a vegetable cooked in its own water, a soup or a canned vegetable is not these rows.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie target: we have not looked up one for any person, so we give none.
• Protein, fibre and other nutrients: this page gives energy only.
• Cooked sabzis and dishes (bhindi masala, aloo gobi, baingan bharta, palak paneer, matar paneer, sambar, avial and others), fried vegetables, lauki, karela and other vegetables with no record on this page: not covered here.
• Brand pack labels and FSSAI figures: not used, so the page does not mix label numbers with the records above.
• Anything about weight, health or what these vegetables do to your body: the page adds up food data and makes no claim about it. If you have a medical condition, ask your doctor or dietitian.

Sources

• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017). Table 1 read on 27 Oct 2026 for the statement that it gives raw vegetables and no boiled rows; no IFCT figure is used.
• USDA FoodData Central, SR Legacy 170420 (Peas, green, cooked, boiled, drained, without salt): Energy 84 kcal per 100 g; household portion printed on the record: 1 cup 160 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 170394 (Carrots, cooked, boiled, drained, without salt): Energy 35 kcal per 100 g; household portions: 1 carrot 46 g, 1/2 cup slices 78 g, 1 tbsp 9.7 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 169141 (Beans, snap, green, cooked, boiled, drained, without salt): Energy 35 kcal per 100 g; household portion: 1 cup 125 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 169229 (Eggplant, cooked, boiled, drained, without salt): Energy 35 kcal per 100 g; household portion: 1 cup of 1 inch cubes 99 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 168463 (Spinach, cooked, boiled, drained, without salt): Energy 23 kcal per 100 g; household portion: 1 cup 180 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 170397 (Cauliflower, cooked, boiled, drained, without salt): Energy 23 kcal per 100 g; household portions: 1/2 cup of 1 inch pieces 62 g, 3 flowerets 54 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 169976 (Cabbage, cooked, boiled, drained, without salt): Energy 23 kcal per 100 g; household portions: 1/2 cup shredded 75 g, 1 head 1262 g (read 27 Oct 2026).
• USDA FoodData Central, SR Legacy 169261 (Okra, cooked, boiled, drained, without salt): Energy 22 kcal per 100 g; household portions: 1/2 cup slices 80 g, 8 pods (3 inch) 85 g (read 27 Oct 2026).
• NYUS guide, calories in a teaspoon of ghee, oil, butter, sugar, jaggery and honey, read on 27 Oct 2026 for the oil figure of about 41 kcal per level teaspoon (USDA-based, see that page's sources).
• nyus.in, the NYUS landing page, read on 27 Oct 2026 for the app statements in the NYUS section and the CTA.

The 150 g katori weight, the sums, the rounding, the 150 g comparison, the eggplant-with-oil example and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA or IFCT. The cup, half cup, carrot, pod and floweret weights are USDA's, printed on the record pages above. Names in the Vegetable column (matar, gajar, beans, baingan, palak, gobi, patta gobi, bhindi) are our matching to the USDA record names listed above.

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